• When: 2018-02-16
  • QIC: Puck
  • The PAX: Any and all Pax


The Haynes Preblast

February is upon us and that means that the Rooster AO is about to turn one year old. Its time to celebrate one year of rucks, coupons, fartleks, and tempo runs. The Pax of the Rooster have established favorite routes with names like Francis Street, Chicken Strip, Bernard Mt, Lick Creek Climb, Bozard Mill Loop, Long Terrace, Shealy Rd, Finding FiA, Crosson Circle, and Panther Mt. There have been unforgettable moments going all the way back to the launch, where there was a Pajanimals sighting. There have been several wild life encounters; everything from deer running down the center of Crosson St to coyote and fox sightings. There was one instance where Defect nearly stepped on a live opossum and the time that Shankopotamus (respect) did step on fresh road kill.

To celebrate the Roosters birthday we are going to launch our very own AMRAP workout. This AMRAP will be known as the Haynes, named for the auditorium that sits in the center of the park. Since we have both ruckers and runners we will have a running route that will focus on speed and agility and a ruck route which will focus on strength and endurance.

The Thang:

For runners:

A 1 mile loop has been established for the runners. The course will consist of one lap around the park and to the end of Long Terrace and back. Around the park there will be agility obstacles.

Scoring for this portion will be simple. There will be a scoring marker every .1 miles. For every loop (1 mile) completed you will earn 1 point and a tenth of a point for every tenth of a mile a completed.

-Runners will start at the flag run counter clockwise around the park.
-Take the right and cross Bernard St, onto Long Terrace (this is the first .1 mile marker)
-Run all the way to the end of Long Terrace to Crosson St and turn around and run back up the hill to the park (Long Terrace is ~.3 miles long so making it back to the park gets you to .7 mile marker)
-Cross Bernard St and take a right back onto the park side walk
-Proceed to the running ladder and perform a lateral shuffle at the ladder. (both feet out to the left, right foot in, left foot in, right foot out, left foot out, left foot in the next rung, right foot in, left foot out, right foot out)
-At the next corner on the side walk (.8mile marker) karaoke facing away from the park to the slight bend in the side walk and then turn and karaoke facing into the park to the next corner (Boy Scout Hut)
-Back pedal to the to the the picnic area (.9mile marker)
-At the next intersection in the side walk (with the cut through patch) high knee run to the balance beam (don’t use the balance beams).
-Continue to run around the park until you are back at the flag to completing one lap.

Rinse and repeat until 5:40 and make your way back to the flag

For the Ruckers:

A roughly 1/3 mile loop will be setup where these pax. There will be a four corners style workout with some coupon carries thrown in. Start at the flag with the runner. The ruckers will leave the flag and take the shortest route, between the buildings, over to the first corner. Stay in the grass to the inside of the side walk so to not get in the way or the runners or visa versa. The ruckers will also use the cut though path instead of going all the way back to the flag each lap.

At the corners the ruckers will perform the following:

Corner 1 – 10 ruck Merkins
Corner 2 – 10 Ruck swings (or block swing if blocks are available)
Corner 3 – 10 lunges with each leg (either holding the ruck over head or on your back, mind your form)
Corner 4 – 10 Squats with ruck

Coupons will the stationed at Corner 1 and Corner 3 to start (buckets of water for a farmers carry and Blocks for an overhead carry). Advance your coupons from one corner to the next, leaving them there for the next lap. Just to add to the fun, 5 bucket thrusters should be performed before farmer carrying the buckets.

After the completion of each lap, 1 rep should be added to all the workouts

The scoring for these weirdos will be similar to the runners. For each completed lap the pax complete they will earn 1 point and a quarter point for every corner completed.

Rinse and repeat until 5:40, return the blocks to the boy scout hut and head back to the flag.